From reducing inflammation to boosting your mood, vitamin D has many health benefits. However, despite its importance, vitamin D deficiency is incredibly common around the world. So if you don’t get enough vitamin D, when is the best time to take it, and how can taking vitamin D improve your health?
Research shows that spending time outdoors may be exactly what you need to get your daily dose (600 IU, by the way). You can also get nutrients from certain foods. However, it may be beneficial and convenient to take vitamin D supplements to increase your numbers. Vitamin D is important in reducing the risk of certain health problems, such as cardiovascular disease, says author Jessica Cording, MD. game changer little book. And in some cases, it can even help your mental health (more on this soon).
If you’re debating taking vitamin D, there are several factors to consider, including the exact time of optimal absorption. A nutritionist shares what you need to know about SUP before heading to the pharmacy, and how the small but mighty capsules affect both you and your body. and Mentally.
Meet the experts: Jessica Cording, RD is the author of: game changer little book. Keri Gans, RD is the author of: small change diet. Sonya Angelone, RD, is a spokesperson for the Academy of Nutrition and Dietetics. Brigitte Zeitlin, RD, is a certified nutritionist and founder of BZ Nutrition.
Vitamin D benefits
Taking a walk on a sunny day can increase your vitamin D levels, but can supplements have the same effect? Experts say so. “Vitamin D is an essential nutrient, a powerful antioxidant, and has a direct impact on our body’s functions, organs, and overall health,” says Brigitte, certified nutritionist and founder of BZ Nutrition. says Zeitlin, a registered dietitian. If you’re feeling low on energy, Zeitlin says vitamin D can also give you a boost.
Vitamin D not only improves immune function and prevents colds and infections, but also promotes bone and tooth health by helping the body absorb calcium, and reduces the risk of type 2 diabetes by regulating blood sugar levels. and even lower the chance of developing certain cancers. It reduces inflammation in the body, Zeitlin says.
“Because vitamin D reduces inflammation in the brain, some research suggests that vitamin D may play a role in reducing anxiety and depression, and improving mood and mental health,” Zeitlin said in the National Institutes of Health Research. He acknowledged the recent research conducted by the National Institutes of Health (NIH). ). All in all, vitamin D could be a small but powerful way to help you reach your physical health goals. and spiritual.
When is the best time to take vitamin D?
There is no magical universal time when everyone should take vitamin D. However, experts generally recommend taking vitamin D in the morning, ideally with breakfast or the first meal of the day. “For many people, it’s convenient to take vitamin D and other vitamins in the morning,” says Cording. “It may become part of your daily prep ritual.” You can also keep the supplement next to your coffee maker or keep a stash at work so you remember to take it, she adds.
If you want to reap the full benefits of vitamin D, there’s also evidence to suggest that taking vitamin D later in the day may not be as effective and may negatively impact your sleep. there is. “There is limited evidence to suggest that it may affect melatonin production,” says Sonya Angelone, M.D., a spokeswoman for the Academy of Nutrition and Dietetics. “Although I’ve never had any problems taking it before bed, I generally don’t recommend taking supplements before bed.”
Ultimately, vitamin D is most effective when taken with food and water, so it’s a good idea to plan on taking your supplements before and after meals. “Vitamin D is a fat-soluble vitamin, which means your body uses what it needs at the time and stores the rest in your fat cells. So your body pulls vitamin D from your fat cells when you need it during your period. ”’ Zeitlin explains.
“Studies have consistently shown that blood levels of vitamin D are better elevated when taken with a meal containing fat,” added Angelone. Therefore, take the supplement with a scoop of peanut butter, or preferably with a full breakfast, for maximum benefit.
Who should take vitamin D?
If you’re considering taking a vitamin D supplement, Angelone says it’s a good idea to ask your doctor for a blood test to see if your vitamin D levels are actually low. She added: “It’s important to check your blood vitamin D levels before taking supplements and know how much you should be taking.” According to the NIH, to maintain healthy levels of vitamin D, her circulating levels of 25-hydroxyvitamin D must be at least 30 ng/mL, so if it’s lower than that, your doctor may recommend supplements. may be recommended.
Vitamin D can also be beneficial if you are pregnant or breastfeeding (but always get your doctor’s approval first). “Women who are breastfeeding should consider a higher dose of around 5,000 units per day instead of the usual 600 units per day, so they don’t need to supplement their baby with vitamin D separately,” says Zeitlin. .
If you deal with frequent mood swings, loss of energy, fatigue, anxiety, and/or depression, vitamin D supplementation may be helpful, says Zeitlin. However, it is not an overnight solution or a substitute for medication. “Adding vitamin D to your daily routine can help reduce the severity of symptoms. If you’re taking medication, ask your doctor before adding any supplements,” she says. .
How to get more vitamin D
“Most people can get vitamin D from food sources such as cod liver oil, trout, salmon, and mushrooms,” says author Keri Gans, RD. small change diet. However, if your diet is low in vitamin D, it may be wise to take a daily supplement. This is especially true for vegans, vegetarians, and people who don’t eat a lot of animal products, Gans says.
Is there another easy way to increase vitamin D levels? Please go outside. “The more time you spend in the sun, the more vitamin D you get,” says Zeitlin. “But even just getting some sunshine on your face or breathing fresh air can help improve your mood and mental health. It’s hard to tell the difference. Is it the sun or the vitamins?” Is it D? Either way, it’s a win-win.”
best vitamin d supplements
Powerful Vitamin D-3 Now
Now 48% off
Over 26,000 customers on Amazon have rated this supplement with 4.8 stars, with some users claiming to have noticed an immediate change in their overall demeanor and even appearance. The brand is the perfect choice for people who want to reduce the amount of medication they take each day, Zeitlin says. “You can find NOW tablets that combine both vitamin D and other vitamins and minerals in one tablet. We also make chewable versions if you have difficulty swallowing,” she says. . Only $8 for 240 counts.
Garden of Life Vitamin Code Raw D3
Now 22% off
This once-daily formula contains 5,000 IU of fat-soluble vitamin D3. “What I love about Garden of Life is that it also contains probiotics, so you can boost your gut health with vitamin D,” says Zeitlin. In addition to being gluten-free and kosher, it’s also “RAW.” This means it was made without high heat, synthetic binders, fillers, artificial flavors, sweeteners, colors, or additives commonly used in tablets. You can also open the capsule and mix it with juice or water to make delicious milk.
Nordic Naturals Orange Vitamin D3
15% off now
Rated 4.7 stars on Amazon by over 6,000 happy customers, this daily vitamin is a tried-and-true product that also offers a refreshing orange flavor at an affordable price. “This brand is one of my favorites,” says Zeitlin. “High quality ingredients are used and the gel cap makes it very easy to drink.” The supplement also comes in gummy and liquid form, depending on your preference and comfort.
Pure Encapsulated Vitamin D3 Supplement
Marketed as completely hypoallergenic, Pure Encapsulations Vitamin D3 products are ideal for people who are prone to stomach upset after digesting medications. “These are vegetarian and completely allergen-free,” says Zeitlin. “Another benefit is that they are very easy to find, as they are listed not only at Whole Foods but also at most health food stores.” Zeitlin also added that these are the closest to clinical-grade supplements. .
Colin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, and his work has appeared in Men’s Health, Women’s Health, Self, Glamour, and more. It is published. She earned her master’s degree from American University, lives near the beach, and hopes to one day own a teacup pig and taco truck.
Meguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Moon is in Libra, so she can’t settle on one beat). She holds a BA in Fashion from Montclair State University and her words have appeared in Bustle, The Zoe Report, Elite Daily, Byrdie, and more. When she’s not debunking TikTok’s new wellness trend or admiring Zendaya’s latest red carpet look, she’s taking a yoga class, reading a cute romance novel, or holding a puppy in her lap. You can often see them playing Scrabble.
